Daily Habits Checklist (October 3 – 16)

Daily Habits Checklist October 3 - 16

If you’d like to start your own checklist, here’s a simple template. You’ll notice that I use a green letter x in addition to a green colored cell because, from what I know, you need some content inside a cell to “count it” in Google docs. Hope it’s helpful. If you change it, improve it, personalize it, let me know, I’d love to see.

Notes for these 2 weeks:

  • Overall, a solid cycle. Both weeks surpassed my 80% goal. But I still drink too much. Most major slips, if not due to travel, are due to alcohol. The hangovers. The hangovers.
  • for October’s Giving Habit, I donated to Dan Carlin and to Coin Center. I’m an active listener of Dan Carlin’s podcasts Hardcore History and Common Sense, and a big supporter of bitcoin as a technology to democratize finance and increase innovation in money
  • My evening routine now looks like: tidy the house, wash the dishes, choose tomorrow’s outfit, and write tomorrow’s goals. This doesn’t include existing habits like flossing and reading. I’m testing whether a more purposeful, planned pre-sleep routine will increase my ability to wind down from the day, decrease time-to-sleep, and improve sleep quality
  • I removed the daily habit of “publish something”. Usually this means a blog post. For some time now this hasn’t seemed the right metric to measure my content production. Instead, I’d like to write longer, deeper, less frequent content
  • Meditating for 15 minutes a day, despite being just a five minute increase from the old goal of 10 minutes, has been harder to sustain than a larger bump in daily writing time, from 1.5 hours to 2 hours. Perhaps not surprising that relative time matters as much as absolute time, in the same way that an hour with a loved one feels like minutes and a two minute sprint feels like hours. Meditation is flat out hard. No way around it. But the effect is enormous, too. At this point it’s almost a cliche to say how powerful the practice can be, but after 3 years of experience, my faith has only grown

Thanks for reading! Here’s an explanation of how and why I track my daily habits. And here’s a starter template if you’d like to create your own.

What habits do you monitor? Which habits would you like to develop? Email me anytime.

Bad memory? Join the club. Here’s how I use Anki to ensure I won’t forget

We feel guilty for all that we have not yet read, but overlook how much better read we already are than Augustine or Dante, thereby ignoring that our problem lies squarely with our manner of absorption rather than with the extent of our consumption. – Alain de Botton

Frustrated with how much information I continually forget, I began to invest time a few years ago into memorizing the most interesting stuff I came across: quotes, facts, trends, even singing tips.

It’s been a game changer, a small but valuable part of my daily routine.

I use Anki, a type of spaced repetition software. Humans forget things on a fairly predictable schedule, and Anki uses that schedule to remind you right when you’re about to forget. Like a nagging spouse with perfect timing. The reminders grow less frequent over time, as your memory of an item improves.

Here are some screenshots of Anki’s desktop app in use (I use the mobile app more):

Anki memorization 1

The above is the main dashboard. It shows how many cards I have in my deck (2007) and how many cards I review each day: on average, 67.

Anki memorization 2

The above is an example quote I try to memorize. Along with quotes, I’ll create question-and-answer cards, true/false cards, fill in the ______ cards.

Anki memorization 3

…and the full quote. You give yourself a grade (fail, hard, good, easy). And continue reviewing.

There are many versions of Anki SRS. I use AnkiApp. It’s good enough, but if you know a better app, please share!

After using Anki for years, I’ve noticed that it’s changed my approach to learning new information. I now divide every new piece of knowledge into three categories. Category one is “do nothing with it”. Which means I will pretty much forget it. Category two is “save it”, usually into Evernote. Category three is “remember it”, which means I create a card in Anki.

If you have a poor memory and it frustrates you to no end, give Anki a shot. I’m here if you want to chat!

PS. I debated sharing my cards but they’re so eclectic and obscure that it’s probably a distraction…

Why life is a JUGGLING act not a balancing act

“I think it’s about juggling. The juggling metaphor is a lot more apt. One of the things about juggling is that you’ve got to keep your eye on all the balls. A second thing about juggling is each time you touch something you have to give it energy. You’ve got to throw it up in the air so that it takes care of itself while you’re working on the others. You’ve also got to throw the balls thoughtfully and carefully. That requires a lot of practice. The third thing about juggling, though, is you’ve got to catch the falling ball. The most important ball is the one that’s about to hit the ground.” – Howard Stevenson

From a meeting between Harvard’s divinity school and business school:

Why don’t we get what we want? In one (Greek) word: Akrasia

At least 10 times a day, and probably closer to 100, I’m faced with a situation where I SHOULD do X, but I actually do Y instead.

I should wake up now. I actually hit the snooze button. Three times.

I should run another 2 laps, like I planned to do. Instead, I walk one and call it a day.

I should tell the waiter that this dish is too salty. I wind up just eating less of it and feeling dissatisfied.

This gap, between what we SHOULD do and what we ACTUALLY do, is something the Greeks knew well.

They even gave it a name: AKRASIA.

Akrasia is our inner weakness. It’s the gap between our expectations and our realizations. It’s our lack of (pick your favorite psychology concept of the day: willpower/grit/persistence).

Akrasia is like amnesia for our better self. Our better self knows what he should be doing: Finish the project. Get to bed early. Be kind to strangers. But instead, akrasia casts its magic spell and our better selves forget. We play Pokemon Go instead of working on our side business. We watch another episode of Narcos instead of sleeping. We get snippy at a slow cashier even though deep down we know it’s not her fault.

Akrasia knows we’re impatient. So she gives us rewards right here right now. She knows doing the right thing, the hard thing, those rewards don’t come until later. So she offers us one marshmallow, right now, and she sits back and watches as we scarf it down, instead of waiting for two later.

Akrasia knows we’re afraid. She knows we hate to fail, we hate to look bad, we avoid embarrassment at all costs. So she exaggerates risk. She distorts our ability to make calm, rational choices. She toys mercilessly with our emotions.

But in the words of Edward Murrow, we are not descended…from fearful man.

We have an ally in our corner. An ally that can beat akrasia time and again. An ally who is so strong and influential that he’s already everywhere in our lives, in the world around us.

That ally is habit.

Akrasia hates habit. Because habit defeats akrasia like it ain’t no thing.

Habit is an action repeated until it becomes automatic. With each repetition, that action becomes easier, more efficient, more effective. More unstoppable.

Habits can be simple, like flossing, and awesomely complex, like flying a jumbo jet.

When you build a strong habit, your willpower and grit and persistence no longer matter.

When you have a strong habit, impatience and fear don’t matter. You’re focused on action, not results. You know the outcome will take care of itself, with time, with effort, with repetition. Through building the habit, you accept that failure is inseparable from growth, from progress. You know what matters is the doing, not the thinking.

Habit shuts out akrasia.

That’s why you brush your teeth every night, no matter how tired you are, what kind of day you had.

That’s how a long-time vegetarian stops craving meat. They may even find it gross.

That’s how early birds wake up at 7am, even on the weekends, even after a late night out.

And that’s why you see the same ripped and athletic guys at the gym, day after day, at almost the same time, doing nearly the same routines. You think they don’t have slow days? Mornings when they feel tired, cranky, sore?

That’s the power of habit.

If there’s something you REALLY WANT from life, whether its to build a profitable business, or save enough money to travel the world, or lose 100 pounds, you must think habits first. You must consciously build the right habits, repetition after repetition, routine after routine, week after week.

Don’t worry about akrasia. Don’t fret that you lack willpower or grit

Frankly, none of that shit matters. The solution, like most good and real solutions, is very simple:

Build good habits. Build a habit driven life.

And kiss akrasia bye-bye.

I’m writing a book about habits. This is a working excerpt. Thanks for reading!

8 softly powerful excerpts from “the Living Buddha”

I just finished Thich Nhat Hanh’s The Miracle of Mindfulness [Kindle]. Beautiful and simple, a little crystal of stories and advice. Nhat Hanh is considered by some to be a (the?) Living Buddha. Here are 8 of my favorite excerpts.

People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to talk on earth. Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child – our own two eyes. All is a miracle.

Mindfulness is the miracle by which we master and restore ourselves. Consider, for example: a magician who cuts his body into many parts and places each part in a different region – hands in the south, arms in the east, legs in the north, and then by some miraculous power lets forth a cry which reassembles whole every part of his body. Mindfulness is like that – it is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life.

To master our breath is to be in control of our bodies and minds. Each time we find ourselves dispersed and find it difficult to gain control of ourselves by different means, the method of watching the breath should always be used.

…a person who knows how to breathe is a person who knows how to build up endless vitality: breath builds up the lungs, strengthen the blood, and revitalizes every organ in the body. They say that proper breathing is more important than food. And all of these statements are correct.

Take the example of the Zen Masters. No matter what task or motion they undertake, they do it slowly and evenly, without reluctance.

…it is not just our own lives that are recognized as precious, but the lives of every other person, every other being, every other reality. We can no longer be deluded by the notion that the destruction of others’ lives is necessary for our own survival. We see that life and death are but two faces of Life and that without both, Life is not possible, just as two sides of a coin are needed for the coin to exist.

When reality is perceived in its nature of ultimate perfection, the practitioner has reached a level of wisdom called non-discrimination mind – a wondrous communion in which there is no longer any distinction made between subject and object. This isn’t some far-off, unattainable state. Any one of us – by persisting in practicing even a little – can at least taste of it. I have a pile of orphan applications for sponsorship on my desk. I translate a few each day. Before I begin to translate a sheet, I look into the eyes of the child in the photograph, and look at the child’s expression and features closely. I feel a deep link between myself and each child, which allows me to enter a special communion with them. While writing this to you, I see that during those moments and hours, the communion I have experienced while translating the simple lines in the applications has been a kind of non-discrimination mind. I no longer see an “I” who translates the sheets to help each child, I no longer see a child who received love and help. The child and I are one: no one pities; no one asks for help; no one helps. There is no task, no social work to be done, no compassion, no special wisdom. These are moments of non-discrimination mind.

The objects of meditation must be realities that have real roots in yourselves – not just subjects of philosophical speculation. Each should be like a kind of food that must be cooked for a long time over a hot fire. We put it in a pot, cover it, and light the fire. The pot is ourselves and the heat used to cook is the power of concentration. The fuel comes from the continuous practice of mindfulness. Without enough heat the food will never be cooked. But once cooked, the food reveals its true nature and helps lead us to liberation.